http://www.thewellnessflame.com/

The Wellness Flame, Health & Longevity Coaching, Narragansett, RI (2026)

05/06/2026

Happy Wellness Wednesday

Honoring the Heart and Flame of Nursing

National Nurses’ Week is a beautiful time to pause and honor the extraordinary dedication nurses bring to their work every single day.

Ironically, I had the opportunity this week to serve as the health care advocate for a dear family member who had a health scare resulting in an ambulance ride, 36 hours in the Emergency Department and hospital admission. Thankfully, everything worked out for my family member.

During his 3 day ordeal, I marveled as the art and science of nursing played out all around us.

Nurses are often present during some of life’s most vulnerable moments. They assess, comfort, educate, advocate, respond, reassure, and often notice the subtle changes that others may miss. They care not only for the physical body, but for the whole person—mind, heart, spirit, family, fears, hopes, and healing.

The dedication of nurses is not always loud or glaring. Sometimes it sounds like a calm voice in a frightening moment. It feels like a hand held at the bedside. A careful explanation when someone feels overwhelmed. A courageous conversation. A long shift carried with grace. A commitment to showing up, again and again, in service of another person’s well-being.

As a cardiac nurse and holistic health and wellness coach, nursing has shaped the way I see health, healing, and humanity. It taught me that true care requires skill, science, compassion, presence, and deep respect for the person in front of us.

And in many ways, The Wellness Flame carries that same spirit forward.

The “flame” is a nod to Florence Nightingale, the founder of modern nursing, often remembered as The Lady with the Lamp for her dedicated care of injured soldiers. Her light became a symbol of comfort, courage, healing, and unwavering service.

That flame still burns in nurses today.

It burns in every nurse who walks into a room with compassion.

It burns in every nurse who advocates for a patient’s needs.

It burns in every nurse who keeps learning, keeps caring, and keeps showing up—even when the work is hard, on and off the job.

For Nurses’ Week, I invite you to thank a nurse.

Send a message. Write a note. Offer a kind word. Let them know their care made a difference.

In a beautiful full-circle way, the practice of gratitude supports the well-being of both people—the one who receives it and the one who offers it. Gratitude softens the heart, strengthens connection, and reminds us that healing is not only clinical. It is relational.

This Nurses’ Week, I honor the nurses who carry the lamp forward with strength, wisdom, tenderness, and heart.

Thank you, nurses, for the light you bring. Your work matters more than words can fully express.

Ignite Your Health • Fuel Your Purpose • Shine Your Light

04/30/2026

Happy Wellness Wednesday

From Survival Mode to a Life That Brings Her Joy

There are some clients whose journey stays with you.

One of them is a young female executive with an incredibly demanding, high-stress career who came to coaching after being diagnosed with heart disease.

Like so many high-achieving women, she was used to pushing through, carrying a lot, and putting the needs of work, family and others ahead of her own.

But her body was asking for something different.

Through our work together, she began making steady, meaningful changes. She learned how to better manage stress instead of living in a constant state of pressure.
She made time for regular exercise, embraced a heart-smart way of eating, and improved both the quality and quantity of her sleep.

Just as importantly, she began to redefine her life values and get honest about what truly mattered most.

As her habits changed, so did her experience of daily life.

She now has fewer episodes of chest pain.
She trusts herself more.
She trusts her body more.
She trusts others more.

And perhaps most beautifully, she is now living a life that is aligned with her priorities and, in her words, one that “brings her joy.”

Here is what she shared about her experience:

“In this world, self-advocating and building knowledge is so important to your health and well-being. I cannot thank Renae enough for the strength, knowledge and courage I was able to build with her guidance. Renae has lifted me up, given me hope and armed me with her expert judgement to face difficulties and, most importantly, learn how to heal.”

Personal transformations like this are why I do this work.

Real healing is not just about reducing symptoms. It is also about becoming more empowered, more informed, more connected to yourself, and more willing to build a life that supports your health instead of competing with it.

If your body has been asking you to slow down, listen more closely, or make changes that feel overwhelming to face alone, support can make all the difference.

If you are navigating a wake-up call that your health can no longer wait, I would be honored to walk alongside you.

Schedule a free call with me at https://wellnessflame.as.me/schedule.php and learn how coaching can support your healing.

Ignite Your Health • Fuel Your Purpose • Shine Your Light

04/22/2026

Happy Wellness Wednesday

Earth Day Reminder: Come Back to the Earth

Today, on Earth Day, I find myself reflecting on how deeply healing it can be to simply be in touch with the natural world.

Our Earth provides for all of the very basic physical needs of our bodies. Real food. Just the right amount of oxygen. Fresh water. Shelter. Day and night. Seasons.

The earth also has a quiet way of helping us remember what our nervous systems need.

Fresh air. Sunlight. The sound of birdsong. The rhythm of waves. The sturdiness of trees. The feel of solid ground beneath our feet.

Nature does not rush…and when we allow ourselves to slow down enough to meet it, something in us begins to settle.

As a nurse and health & wellness coach, I often remind clients that calming the nervous system does not always have to begin with something complicated. Sometimes it begins by simply stepping outside. By feeling the breeze on your skin. By noticing the colors around you. By letting yourself be fully present for just a few moments.

Today, perhaps you might try this:

Step outside and leave your phone behind for a few minutes.

Stand or sit somewhere so you can see the sky, trees, water, mountains, prairies.

Tune into the expanse of nature.

Take a slow breath in.

And an even slower breath out.

Feel your feet on the ground.

Notice what you hear.

Notice what you see.

Notice the scents around you.

Notice what softens in you when you stop trying to DO and simply allow yourself to BE.

Presence in nature is not wasted time.
It is nourishment.
It is regulation.

It is a return to home.

This Earth Day, I invite you to give yourself permission to take some time to reconnect with the earth—and in doing so, reconnect with yourself.

And if you find that slowing down, caring for yourself, or finding your way back to balance feels hard to do alone, I’m here to help.

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Ignite Your Health • Fuel Your Purpose • Shine Your Light

04/15/2026

Happy Wellness Wednesday

Are You a Leader by Example or by Words?

Leadership is not just something people hear.
It is something they watch.

You can talk about balance, boundaries, wellness, and resilience all day long, but the people around you are learning even more from what you actually do.

Do you skip lunch?
Power through exhaustion?
Answer emails at all hours?
Never take a day off?
Dismiss your own stress as “just part of the job”?

Your team notices.

And whether you intend to or not, you may be teaching them that self-neglect is what leadership looks like.

Behavior is a stronger messenger than words.

When leaders consistently model healthy behavior, they give others silent permission to do the same.

Taking breaks.

Setting boundaries.

Managing stress.

Prioritizing sleep.

Making time for movement.

Tending to emotional well-being.

These are not luxuries. They are leadership behaviors.

Self-care in leadership matters because it shapes culture.

When employees see a leader who values their own well-being, it helps create a work environment where people feel safer doing the same.

That can translate into better focus, stronger productivity, improved morale, fewer stress-related problems, and a healthier, happier team overall.

People do better when they are not running on empty.

And leaders do too.

The truth is, self-care is not selfish. It is responsible.
Especially when other people are looking to you for cues about how to work, how to cope, and how to live.

So it is worth asking:

What are you teaching by the way you lead your own life?

Because the most powerful message in leadership is often not spoken at all.

Lead by example.

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Ignite Your Health • Fuel Your Purpose • Shine Your Light

04/08/2026

Feeling stressed? Many of us are…

04/01/2026

Happy Wellness Wednesday

I’ve been thinking a lot about JOY, lately.

For me, joy often lives in simple but meaningful things: time with family and friends, invigorating physical exertion, and being out in nature.

Sometimes, life gives us those beautiful moments when several of the things that bring us joy happen all at once.

This photo of me snow shoeing in Montana with my husband was one of those moments—

movement, nature, connection, and the kind of joy that makes you stop and really feel grateful.

These are the treasures of life—the moments that deserve reflection, savoring, and remembrance.

What about you? What brings you joy?

And how can you spend more of your time in joy?

Want to talk about it?

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Ignite Your Health • Fuel Your Purpose • Shine Your Light

03/25/2026

Happy Wellness Wednesday

There are seasons in life when we are no longer who we once were, but not yet fully who we are becoming.

This is called liminal space.

Liminal space is the in-between; kind of like the ebb of winter and the suspended promise of spring.

It is the threshold between an old way of being and a new one that has not fully taken shape yet.

It can feel uncertain, uncomfortable, disorienting, and even lonely.

But it can also be deeply sacred.

Health concerns often place people directly into this space.

A diagnosis.
A frightening test result.
A body that suddenly feels less predictable.

The realization that life cannot keep being lived at the same pace, in the same way, with the same assumptions.

When heart disease, rising risk factors, chronic stress, burnout, or other health challenges enter the picture, people often find themselves asking deeper questions:

What really matters now?
How do I want to live?
What is my body asking of me?

Who am I, if I can no longer keep ignoring my own needs?

These are not small questions.
And they deserve more than rushed answers.

We live in a culture that wants quick fixes, immediate clarity, and fast transformation.
But true healing and meaningful change do not usually happen that way.

Like the changing seasons, liminal space should not be rushed.

It is a place of becoming.

It is where old identities begin to loosen.

Where long-held patterns start to reveal their cost.

Where deeper wisdom has a chance to rise.

Where a person begins, often slowly and bravely, to create a new relationship with health, time, purpose, and self.

This space can feel tender. But it is also full of possibility.

In my work as a cardiac nurse and holistic health and longevity coach, I help clients move through this in-between space with support, compassion and intention.

Together, we nurture both the practical and the profound.

We work on the everyday choices that help the body heal and strengthen—nutrition, movement, stress management, sleep, mindset, and sustainable habits.

And we also make room for the deeper exploration that so often emerges in times of health challenge:

What kind of life do you want this next chapter to hold?

What brings meaning now?

What deserves your energy?

What joy has been waiting for your attention?

I do not rush people through this process.
I walk alongside them as they evolve through it.

Again and again, I see that when people are willing to stay present to their liminal space rather than run from it, something beautiful can emerge:

A newfound clarity.
A deeper sense of purpose.
A more honest relationship with themselves.

And often, a kind of joy that is less performative and more authentic than what came before.

Not because the journey was easy.
But because it changed them.

Sometimes the space between what was and what will be is where the most important healing begins.

When you are ready to move through that space with support, I am here to help.

Schedule a free call with me at https://wellnessflame.as.me/schedule.php and let’s chat about it. No strings attached.

Ignite Your Health • Fuel Your Purpose • Shine Your Light

03/18/2026

Happy Wellness Wednesday

March is Women’s History Month — a time to honor the strength, resilience, and contributions of women throughout history.

It is also a meaningful time to reflect on our own personal history.

What kind of story are we writing with the way we care for ourselves each day?

Heart disease remains the #1 cause of death for women, yet many women still underestimate their risk.

Too often, women are busy caring for everyone else while brushing aside their own symptoms, stress, exhaustion, and health needs.

Women are often conditioned to push through. To minimize. To delay. To stay productive. To be “fine.”

But being proactive about heart health is not selfish. It is wise. It is powerful. It is necessary.

Women’s symptoms can look different than men’s. Yes, chest pain can happen, but women may also experience more subtle symptoms, like unusual fatigue, shortness of breath, nausea, dizziness, indigestion-like discomfort, or pain in the jaw, back, neck, shoulders, or arms.

Symptoms that may be easy to dismiss.

This Women’s History Month, let’s write a different story.

Let’s not dismiss. If something feels off, call your healthcare provider and get checked out.

Let’s become women who listen sooner.

Who ask questions. Who know our numbers. Who protect sleep. Who move our bodies. Who nourish ourselves well. Who tend to stress before it becomes crisis. Who understand that everyday choices help shape our future.

Because heart health is not only about preventing disease. It is about preserving energy, purpose, independence, and possibility.

It is about creating more personal history — more time, more memories, more laughter, more love, and more life.

Your heart is not asking for perfection. It is asking for partnership.

This month, as we celebrate the women who came before us, may we also honor ourselves by caring for the hearts that carry us forward.

And if caring for yourself feels hard — if you know what to do, but struggle to make yourself a priority — you are not alone.

If you are ready for compassionate, expert support, I would be honored to walk alongside you.

As a cardiac nurse and holistic health & longevity coach, I help women turn concern into action through realistic, meaningful changes that support both heart health and a life well lived.

Reach out if you are ready to make your health a priority and begin creating a longer, healthier future.

Schedule a free call with me at https://lnkd.in/ewWZY4HK

Ignite Your Health • Fuel Your Purpose • Shine Your Light

03/11/2026

Happy Wellness Wednesday

Alright, folks, this photo is a little “don’t take yourself too seriously,” so hang with me while I develop this thought, please…

Anyone who has ever sat in a salon chair with their head full of foils knows something about tolerating a little discomfort for a future result. 😄

There you are…
Head wrapped in shiny aluminum.
Looking like a cross between a baked potato and a satellite dish.
Trying not to move while the color processes.

And you sit there thinking,
“Trust the process… trust the process…”

Because you know what comes next?

The rinse.
The blow dry.

The moment when you turn around and see the final result in the mirror and think:

“Okay… that was worth it.”

Health change is often like that.

The beginning can feel awkward.

You might be adjusting your sleep schedule, figuring out new foods, learning how to manage stress differently, or carving out time for movement when life already feels over-full.

It’s not always glamorous.

Sometimes it feels more like “head full of foils” phase than the “after photo.”

But the truth is —
real change almost always includes a middle stage where things feel a little uncomfortable, a little messy, and a lot uncertain.

And that’s not failure.
That’s the process doing its work.

So today I’m sharing two photos:

📸 Photo #1: Me sitting there looking absolutely ridiculous with my hair foiled.

📸 Photo #2: The finished hair that made the whole thing worthwhile.

A light-hearted reminder that sometimes transformation requires sitting through the foil stage.

Health. Growth. Healing.
They all work the same way.

When you trust the process and stay with it long enough…

✨ the results start to show.

And yes — sometimes we all look a little ridiculous in the middle of the transformation.

If you’re in your own “foil stage” of change right now — whether it’s your health, stress, sleep, lifestyle habits, or bigger questions about life — know that you don’t have to navigate it alone.

As a Nurse and Health & Longevity Coach, I walk alongside people during that messy middle… helping them stay the course until the results begin to shine.

When you’re ready, I’d be honored to help. 🌿

Schedule a free call with me at https://lnkd.in/ewWZY4HK

Ignite Your Health • Fuel Your Purpose • Shine Your Light

03/04/2026

Happy Wellness Wednesday

It’s That Time Again…Spring Ahead… and Your Body Feels It

As a nurse and health & longevity coach, I can tell you this:
The “Spring Ahead” time change is not just an inconvenience.

It is a physiological stressor.

When we move the clock forward by one hour, we abruptly disrupt our circadian rhythm—our internal 24-hour clock that regulates sleep, hormones, metabolism, mood, and even cardiovascular function.

And our bodies notice.

🧠 What Happens Physiologically?

When we lose that hour:

Melatonin release is delayed → You may struggle to fall asleep.

Cortisol patterns shift → You may feel wired at night and groggy in the morning.

Sleep debt increases → Even one hour of lost sleep can impair focus and reaction time.

Sympathetic nervous system activation rises → Studies show an increase in heart attacks, strokes and accidents in the days following the time change.

Blood pressure can fluctuate → Particularly in those with cardiovascular risk.

In short: your nervous system doesn’t read the clock. It reads light, darkness, and rhythm.

When we force a sudden shift, the body must work to recalibrate.

That recalibration takes energy.

And energy expenditure without awareness can feel like irritability, fatigue, brain fog, cravings, or feeling “off.”

🌿 How to Minimize the Stress of Spring Ahead

The good news? We can support the body gently through the transition.

Here are practical, evidence-informed strategies:

1️⃣ Shift Gradually (If You Can)

3–4 days before the time change:

Go to bed 15–20 minutes earlier each night.
Wake 15–20 minutes earlier each morning.
Small adjustments are far less stressful than one abrupt jump.

2️⃣ Anchor Your Morning with Light

Morning sunlight is your strongest circadian regulator.

Within 30 minutes of waking:

Step outside for 5–10 minutes.
Even cloudy light helps reset your internal clock.

Light tells your brain: “It’s morning. Suppress melatonin. Start normal, wake-up cortisol rhythm.”

3️⃣ Protect Your Evenings

The week after the shift:

Dim lights 1–2 hours before bed.
Limit screens or use blue-light filters.
Avoid late caffeine (after 12 pm).
You are helping melatonin rise naturally.

4️⃣ Prioritize Sleep Over Productivity

If you feel tired, honor it.

Choose restoration over late-night scrolling.
Keep workouts moderate for a few days.
Build in 10–20 minutes of quiet recovery time.
This is not weakness. It is intelligent physiology.

5️⃣ Support the Nervous System

Gentle practices can reduce sympathetic overdrive:

Slow breathing (inhale 4, exhale 6)
A short walk outdoors
Stretching before bed
Magnesium-rich foods (leafy greens, nuts, seeds)
Small inputs create stability.

6️⃣ Watch the “Stress Stack”

The time change alone is manageable.

Time change + work deadlines + poor sleep + excess caffeine?

That’s when we see mood shifts, blood pressure spikes, and inflammatory load increase.

Be mindful of what you’re stacking this week.

❤️ A Longevity Perspective

Longevity isn’t about dramatic overhauls.

It’s about respecting the body’s rhythms.

When we respond to physiological stress with awareness instead of force, we reduce cumulative strain on the cardiovascular, metabolic, and nervous systems.

The time change is temporary.

But how you care for yourself during it reinforces long-term resilience.

So if you feel a little “off” this week…
It’s not in your head.

Your biology is adjusting.

Be gentle with it.

And if you’d like support learning how to work with your body instead of against it, I’m here. 🌿

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Ignite Your Health • Fuel Your Purpose • Shine Your Light

02/27/2026

✨ I’m honored to share that The Wellness Flame, LLC has been nominated for the 2026 Chamber Choice Award through the Southern Rhode Island Chamber of Commerce!

Category:
BEST PLACE FOR HEALTH AND WELLNESS – Your go-to place for self-care

As a cardiac nurse and board-certified health & wellness coach, this nomination feels especially meaningful.

The Wellness Flame was built with one intention: to create a trusted, evidence-based, and deeply supportive space where individuals can strengthen their heart health, regulate stress, and build sustainable habits for longevity with vitality.

To be recognized as a “go-to place for self-care” is truly humbling.

Thank you to my clients, colleagues, and community who trust me to walk alongside you in your health journeys. Your commitment, courage, and growth are what make this work so powerful.

If The Wellness Flame has supported you in any way, your encouragement, continued support and vote mean the world. 💛

With gratitude,
Renae

The Wellness Flame, Health & Longevity Coaching

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